Gregg Sulkin Workout Routine and Diet Plan : Train like Marvel’s Runaways Star!

With the new Netflix series “Pretty Smart” airing recently, we had a ton of new requests for Gregg Sulkin’s workout routine.

Sulkin also starred in The Runaways and even other shows like Faking It, Pretty Little Liars, and Wizards of Waverly Place.

Surprisingly enough Sulkin will actually be the first runaway celebrity to show up here at SHJ, but we did recently have a list of The Most Popular Vampires that included James Marsters who co-starred with Sulkin and also played Spike in Buffy The Vampire Slayer!

But, before I get too far ahead of myself let’s start jumping right into some of Sulkin’s stats and get some research started so we can get him on our Workout Database.

Gregg Sulkin Stats:

Real Name: Gregg Sulkin

Height: 5’9

Weight: (approximate) 165 lbs.

Age: 29 years old

Gregg Sulkin actually stands a bit below average height compared to male celebrities.

He’s technically average height if compared to all males, but celebs stand in a bit taller than normal.

The average height falls in the range of 6’1-6’3 with celebs like Chris PrattChris HemsworthChris EvansAdam DriverStephen AmellClive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad PittMatt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark WahlbergZac EfronKit HaringtonTom Holland and more.

Even taller than them are guys like The MountainJoe ManganielloBen AffleckJason MomoaRay FisherWinston DukeAlexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

Gregg Sulkin Workout 3

Gregg Sulkin Diet and Nutrition

In a few interviews with some big sites like Men’s Journal and Men’s Health Sulkin doesn’t shy away from sharing that he does love desserts.

One thing he especially loves is chocolate chip cookies, which him and Men’s Health discuss as such:

You’ve said that you have to especially avoid chocolate chip cookies. You have a sweet tooth?

It’s my weakness… As you said “chocolate chip cookie,” I literally looked down at my stomach. That’s the instinct: Do I want abs, or do I want a chocolate chip cookie? Unfortunately I want both.

And with MJ he starts off immediately talking about his holiday snacking:

Actor Gregg Sulkin was in the worst shape of his life when he was first cast as Chase Stein in Hulu’s upcoming Marvel’s Runaways. “It was just after the holidays and I had put on a few pounds, surrounded by nothing but chocolate cake.” When the role in the widely-publicized Marvel series came his way, the 25-year-old actor realized he needed a change—devoting months to the strict dieting and strength training necessary to play the high school jock of superhero proportions. “After being cast, I had to force myself to have a celery stick instead of cake.”

But he quickly sorted that out with his trainer and MJ follows this up with:

His dessert-heavy diet similarly required a drastic change, substituting that coveted slice of cake for greens, lean proteins, fish, and less red meat. Ultimately, he did gain a few pounds of muscle. “Healthy pounds,” he emphasizes, “But it was hard to get the balance right.”

They even continue by stating:

Since filming of Runaways has wrapped, he’s taken a much-earned break from the gym and indulged in a cheat meal or two“I’ve had the occasional quesadilla,” he admitsthough he’s still conscious of his weight and the possibility of a second season around the corner.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh JackmanBenedict CumberbatchTom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegansBrandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Curious what the Top Diets Among Celebrities actually are?  Check it out.

Gregg Sulkin Workout 2

Gregg Sulkin Workout Routine Research

Similar to Gregg Sulkin’s diet plan, we also have a ton of information about his training style as well.

If we start off by jumping back in with MJ they also tell us this about Sulkin’s workout:

Sulkin came to the gym with the ultimate goal of building muscle and working on his core. His trick to a six-pack? A two-minute plank. “It attacks the core, it’s perfect for getting a quick ab workout in, along with a series of planks and burpee sets,” he said. Like any actor, he also knew the importance of working the showier muscles.

We’ve seen a few other celebrities take on some plank challenges – and I even talk about it a bit in my book: Superhuman Secrets – during my celebrity case studies.

Sulkin also goes on to say:

“I focus on bicep curls and 21’s for arms, but I change it up. It’s important to adjust your routine so your body doesn’t become accustomed to it,” he said.”I’ve also never been the one at the gym who lifts the heaviest. Weight was never my goal, so much as form, volume, and making sure I don’t get injured.”

Sulkin also is no stranger to sharing his training on Instagram and even a bit on Twitter so we’ve seen a handful of other exercises done such as:

  • Stair Training
  • Jump Rope Circuits
  • Resistance Bands
  • Calisthenics Movements
  • Ab Roller
  • BOSU Ball
  • Bowflex Adjustable Dumbbells

His COVID style training used almost all of this most days while training from a park or his backyard, but Sulkin also like to switch it up and get active in other ways.

One tweet, which was later deleted due to the sensitivity behind it, Sulkin stated:

“Wow what a workout,” he wrote. “Had to run up flights of stairs and all I could think of were the brave firefighters climbing the twin towers on 9/11.”

His workout definitely seems similar to our 90 Day Systems like our Superhuman System and even Assassin Calisthenics System – which has even been used to train new U.S. Marines.

For this one I’ll be piecing together different styles of training that we’ve seen Sulkin himself use on his social media and other posts – while also building it around his overall aesthetic.

Gregg Sulkin Workout Routine

Gregg Sulkin Workout Routine (1)

Training Volume:

5+ days per week


For this one I’m going to build you 3 days of jump rope and circuit training (we see Sulkin skip A LOT on his Instagram and pair it with other circuit work, and he even pushes a circuit training community he is a part of), and then I’ll also include resources for endurance work 1-2 days a week and a calisthenics circuit test once a week that you can do to really test yourself and continuously improve.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Gregg Sulkin Workout: Sample Schedule

Monday: Sulkin Jump Rope Circuit A

Tuesday: Runaways Calisthenics Circuit Test

Wednesday: Sulkin Jump Rope Circuit B

Thursday: Endurance and/or HIIT Work

Friday: Sulkin Jump Rope Circuit C

Saturday: Active Rest Day

Sunday: Rest Day

Gregg Sulkin Workout: Sulkin Jump Rope Circuit A

Warm Up: 

5-10 Minute Walk/Jog

25 Jumping Jacks

25 High Knees

25 Butt Kicks

Circuit: Complete 3-5 Rounds

**You can do these circuits as giant sets, supersets, or straight through circuits like I do.**

Jump Rope Skips x 50

Push Ups x 30

Jump Rope Skips x 50

Box Jumps x 20

Jump Rope Skips x 50

Alternating Bicep Curls x 10 each arm

Jump Rope Skips x 50

V-Ups x 20

Jump Rope Skips x 50

Overhead Press (DB or Resistance Bands) x 15

Gregg Sulkin Workout Routine: Runaways Calisthenics Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Runaways Calisthenics Circuit Test: Complete 2 Round For Time

Run 800M

50 Pull Ups

75 Dips

100 Crunches

125 Push Ups

150 Squats

Gregg Sulkin Workout: Sulkin Jump Rope Circuit B

Warm Up: 

5-10 Minute Walk/Jog

25 Jumping Jacks

25 High Knees

25 Butt Kicks

Circuit: Complete 3-5 Rounds

**You can do these circuits as giant sets, supersets, or straight through circuits like I do.**

Jump Rope Skips x 50

Dips x 15

Jump Rope Skips x 50

Goblet Squats x 20

Jump Rope Skips x 50

Bicep Curl 21s x 21

Jump Rope Skips x 50

Sit Ups x 20

Jump Rope Skips x 50

Decline Push Ups x 20

Gregg Sulkin Workout Routine: Endurance and/or HIIT Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

  • Treadmill Walk/Run
  • Rower Machine
  • StairMaster
  • Elliptical
  • Swim
  • Bike

Option Three – Complete HIIT Training Using SHJ Resources:

Gregg Sulkin Workout: Sulkin Jump Rope Circuit C

Warm Up: 

5-10 Minute Walk/Jog

25 Jumping Jacks

25 High Knees

25 Butt Kicks

Circuit: Complete 3-5 Rounds

**You can do these circuits as giant sets, supersets, or straight through circuits like I do.**

Jump Rope Skips x 50

Pull Ups x 12

Jump Rope Skips x 50

Glute Bridges x 20

Jump Rope Skips x 50

Curl to Press x 12

Jump Rope Skips x 50

Bicycle Crunches x 30

Jump Rope Skips x 50

Thrusters (DB or Resistance Bands) x 15

Gregg Sulkin Workout Routine: Optional Additional Training Resources

Parkour Training Resources:

Main MMA Training Resources

Other MMA Training Resources:


Post a Comment